By now, most of know that our environment - whether in a far away hotel room or in our own bed - can greatly affect the way we sleep. For some of us, it's a science. I personally have a whole bedtime ritual; a spritz of calming room spray, a quick temperature adjustment, a fresh carafe of cold water... and I even eventually make it to bed in time to sleep!



Here are some tips that might help you the next time you're having trouble falling asleep on your memory foam mattress.

  • How noise affects sleep - Did you know that the absence of familiar sounds can affect the way you sleep? If you're a long time city dweller, you're unlikely to find a good night's sleep in a quiet country hotel or a peaceful camping trip. Noise from sirens, city traffic or even the ticking of a clock can be soothing if you're used to city life, just as the hum of a fan can be soothing to others.

    What you can do - Try finding apps that contain familiar noise (such as a city sounds app) or a fan or white noise machine.

  • How temperature affects sleep - Researchers don't agree on an ideal sleeping temperature, as it differs from person to person, and can be affected by the comfort of your mattress, your pillow, bed clothes and other contributing factors. However, most agree that a cooler room, because it mimics the body's at-rest internal temperature, is a good rule of thumb.

    What you can do - Turn down the temperature in your house a degree or two can save on fuel and help you find that ideal sleeping temperature. If it's too hot, this can disrupt your sleep, so use a fan or an air conditioner to help on hot nights.

  • Sleep surfaces can affect your comfort - If you're tossing and turning on a 20-year-old mattress, or even a brand new mattress that's not right for your body, you most definitely will not find a good night's sleep. You may also have more disruptive sleep if you and your partner are sharing a bed that leaves you feeling cramped or fighting for space.

    What you can do - Invest in a comfortable memory foam mattress and a pillow or pillows that are right for you, especially as your sleep position, age or body changes. Make sure that your bed is large enough to accommodate both you and your significant other. Change your pillows regularly and, if you suffer from allergies or asthma, purchase hypo-allergenic covers for your pillows.

Finding the perfect night's sleep won't be as hard as you think if you follow these easy steps for creating the perfect sleep environment. What do you do before going to bed to ensure a good night's sleep?